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Is Dalia Good for Weight Loss? The Benefits of Dalia for Weight Loss

Dalia or Bulgar Wheat is a commonly used cereal food in many households. It has a very coarse texture and is yet a very loved cereal across the globe these days. People in India and the Middle East love Dalia.

Dalia is extremely healthy as it mainly consists of fibres and magnesium. This low-fat cereal is one of the biggest fat-burning foods you will ever find.

It can be consumed in various recipes including kheer, khichdi or even regular dish.

Weight Loss properties of Dalia:

About a cup or 3/4th of Dalia contains energy, protein, carbohydrates, fibre, very little fat, no cholesterol, vitamin A, B1, B2, B3, C, E, Folic Acid, Calcium, Iron, Magnesium, Phosphorus, Sodium, Potassium, Zinc and so on.

Since it contains so many vitamins and minerals, it can act as an anti-inflammatory, antioxidant and immunomodulatory cereal. This is why it is commonly used to help one lose weight.

Effectiveness of Dalia for Weight Loss:

  • Rich in Dietary Fibres

Dalia is a rich source of so many dietary and soluble fibres. It is used in many places, countries and regions to cope with bowel diseases, digestive disorders and some deficiencies. Unfortunately, all of these are related to obesity and being overweight.

Since many Indians prefer eating a lot of portion of rice in their meals, they can’t help but gain more weight.

Dalia is a good alternative for rice and a healthy cereal that can be cooked with comparatively healthier ingredients to improve dietary and soluble fibre absorption that are important for weight loss. It even promotes bowel movements.

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  • Rich in Protein

Everyone knows how important protein is to help us lose weight. It is the building block of every other function in our body.

Since Dalia is rich in protein, it can be consumed to increase protein intake.

Dalia can be consumed to increase muscle mass, lean muscles and reduce fats stored in your body and cells.

It can be taken as khichdi, soaked in milk, eaten with berries, semi-cooked with milk and even as kheer. Regular intake improves conditions associated with protein intake.

  • Low in Calories

Although calories don’t matter when you’re eating healthy, they do matter when you’re trying to lose weight.

Most Indian breakfasts contain 400-600 calories in a go. We have no control over our diet, cravings and calorie control because of high-calorie snacks.

Having Dalia for breakfast gives you the feeling of being full and satiated for longer hours.

It even helps you get fewer calories than any other fried or rice snack. You can have it almost every other day, alternate day or at least twice a week to accelerate weight loss.

  • Promotes Healthy Digestion

Since Dalia has so many dietary and soluble fibres, it is said to be very easy to digest for everyone.

Even a person who is sick or has weak digestion can consume Dalia. This is why we even feed Dalia to babies.

A 100-gram bowl of Dalia has 18 grams of dietary fibres. This is a lot when compared to other meal and snack options.

Having a bowl of Dalia every day can solve digestive issues such as IBS, diarrhoea, constipation, poor bowel movements etc.

  • Stabilises Blood Sugar Levels

Dalia has a very low glycemic index which is very good for diabetics or people who suffer from symptoms of having diabetes.

Sometimes, people who have diabetes in the initial stages can treat it with the help of food and lifestyle changes. Eating Dalia is a very healthy option for diabetes.

Most people who have diabetes are obese or overweight. This is because lack of insulin often slows down metabolism and makes them fat. Eating Dalia regularly can improve insulin levels and metabolism.

  • Takes Longer to Digest

As Dalia contains Proteins and Fibres, the cereal is not digested very quickly. It takes some time for your system to break down this food and its components. This can keep you craving-free for half of the day.

You can try to control your food cravings while your system keeps you successfully hunger-free for a few hours.

It is also a great snack for you in the afternoon or evening if you always want to munch. This can prevent you from having a huge dinner.

  • Reduces Inflammation

Inflammation can damage a lot of organs and functions in our body. When our cells, tissues, muscles and organs are attacked by inflammatory bacteria and substances, we’re often trapped by obesity and overweight issues.

Eating Dalia every day can help your cells calm down and release the excess fat and space they’ve been occupying.

It can even help reduce the risk of getting various chronic diseases such as cardiovascular diseases, bone diseases and so on.

  • Helps with Deficiencies

Many people who’re obese, have certain deficiencies. Some have mineral deficiencies while some have vitamin deficiencies.

Dalia contains Calcium, Iron, Magnesium, Phosphorus, Sodium, Potassium, and Zinc.

Having enough of these minerals can treat the root cause of obesity in many cases.

For example, having magnesium and zinc deficiencies are often signs of having diabetes-related obesity. Hence having Dalia with nuts or fruits/berries is highly recommended.

  • Energy-Giving

The carbohydrates in Dalia contain so much energy and very little amount of sluggish fat-storing ability.

Consuming a few grams of Dalia will ensure you have enough energy throughout the day.

Unless you’re on a unique diet, Dalia is highly recommended. Carbs are not your enemies.

They’re indeed good for weight loss as they don’t make you feel very weak and tired all the time. You can have a bowl of this cereal an hour before your workout and you’re good to go!

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Side-Effects of Dalia for Weight Loss:

Like any other cereal or grain, Dalia and its recipes can have minor side effects if consumed in excess quantities or if you don’t follow the directions:

  • An increased consumption, suddenly, can result in excessive bloating, gas and constipation.

  • It can be difficult to consume Dalia if you’re gluten-intolerant.

  • Some proteins may be dangerous if consumed in excess, please check with your nutrition expert.

  • In rare cases, one may observe some allergies in the digestive system.


Although you may have never tried it yet, we’re very sure that you’d love Dalia the moment you try it.

It contains so many good elements that anyone could fall in love with. Additionally, weight loss is a benefit.

Hope you liked the health benefits and side effects of using dalia for weight loss. 🙏

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